A.
Every 2 minutes, for 12 minutes (6 sets):
Clean Grip Snatch x 2 reps
Build over the course of the 6 sets. If flexibility is an issue, stay with the empty bar & work to achieve a lower position as you go.
B.
Every 2:30, for 15 minutes (6 sets):
Clean + 2 Front Squats + Jerk x 1 rep
*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-4 = @ 75% of 1-RM Clean & Jerk
*Sets 5-6 = @ 80% of 1-RM Clean & Jerk
C.
Every 2:30, for 15 minutes (6 sets):
Back Squat
*Set 1 = 3 reps @ 80%
*Set 2 = 1 rep @ 90%
*Set 3 = 3 reps @ 85%
*Set 4 = 1 rep @ 92.5%
*Set 5 = 3 reps @ 87.5%
*Set 6 = 1 rep @ 95%
D.
In 20 minutes, build to a 4-RM Bench Press
At the 22 minute mark…
Every 3 minutes, for 6 minutes (2 sets):
Bench Press x 4 reps @ 90-95% of your 4-RM weight
E.
Four sets of:
Strict Pull-Ups x 8 reps
Rest 60 seconds
Stationary Dips x 8 reps
(Add weight if possible)
Rest 60 seconds